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Components
Back Squat
Metcon
Metcon
Settings
Location
(All)
Bear Canyon CrossFit
Program
Aerobic Capacity
Functional Body Building
Hibernation WOD
Mobility
Open Gym
Strongman Sunday
SWEAT
WOD
Date
WOD
Monday - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
AM WOD 6:30
AM WOD 11:30
PM WOD 3:30
PM WOD 4:30
PM WOD 5:30
PM WOD 6:30
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
25 (12/13)
WOD
Monday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Back Squat (5x5)
5×5 @85- 90% 5RM
E2M
Metcon
Metcon (AMRAP - Reps)
AMRAP 12 Minutes
8 Thrusters 115/75lbs
10 Toes to Bar
12 Box Jumps 24/20"
Consider keeping the Thrusters unbroken throughout the entire piece. Break the TTB as needed and choose a maintainable pace on the Box Jumps. Going hard on all movements will lead to a blow up early on.
*More Options:
Less weight on Thrusters
Sit Ups instead of Toes to Bar
Scale Accordingly
Extra Credit
Metcon (AMRAP - Rounds)
AMRAP 8 Minutes
10 KB Goblet Squats 70-53
40 Double Unders
Small sets and a short time domain means this will be a test of toughness and who is willing to transition quickly and keep going.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, August 19, 2019
Leaderboard
Men's Back Squat
Mark Smith
09/06/2019
5 x 5 @ 365 lbs
Michael Salcido
09/09/2019
5 x 5 @ 345 lbs
Private
05/20/2019
5 x 5 @ 300 lbs
Women's Back Squat
Shanda Diantonio
09/09/2019
5 x 5 @ 265 lbs
Carly Newlands
08/25/2017
5 x 5 @ 255 lbs
Rebekah Olivas-fitzPatrick
08/19/2019
5 x 5 @ 205 lbs
Male Athletes
1
Private
PM WOD 4:30
5 x 5 @ 275 lbs
1
Jonathan
Longdon
PM WOD 4:30
5 x 5 @ 275 lbs
2
Christian
Schramm
PM WOD 4:30
5 x 5 @ 255 lbs
2
Eric
Glarborg
PM WOD 4:30
5 x 5 @ 255 lbs
3
Travis
Rawlins
PM WOD 6:30
5 x 5 @ 235 lbs
4
Pete
Bosler
AM WOD 11:30
5 x 5 @ 225 lbs
5
Josh
Meeks
PM WOD 3:30
5 x 5 @ 170 lbs
5
Paul
Fastnacht
PM WOD 3:30
5 x 5 @ 170 lbs
3 sec pause & jump
6
Sean
Hulsey
AM WOD 6:30
5 x 5 @ 140 lbs
125x3, 135, 140. Struggled on last rep.
7
Bob
Rausch
AM WOD 6:30
5 x 5 @ 110 lbs
8
Michael
Salcido
PM WOD 4:30
3 x 5 @ 295 lbs
295 305 325
8
Private
PM WOD 5:30
3 x 5 @ 315 lbs
Female Athletes
1
Carly
Newlands
PM WOD 3:30
5 x 5 @ 245 lbs
2
Ashli
Saenz
PM WOD 4:30
5 x 5 @ 215 lbs
2
Shanda
Diantonio
PM WOD 3:30
5 x 5 @ 215 lbs
3
Rebekah
Olivas-fit ...
PM WOD 4:30
5 x 5 @ 205 lbs
185-205#
4
Savanna
Yaegle
PM WOD 4:30
5 x 5 @ 200 lbs
5
MEGAN
ROMERO
AM WOD 11:30
5 x 5 @ 185 lbs
6
Samantha
Jaramillo
PM WOD 3:30
5 x 5 @ 160 lbs
7
Amanda
Garcia
PM WOD 5:30
5 x 5 @ 155 lbs
2 sets @145
7
Kelli
Watkins
PM WOD 5:30
5 x 5 @ 155 lbs
8
Cassy
Lovato
PM WOD 3:30
5 x 5 @ 145 lbs
9
Private
PM WOD 3:30
5 x 5 @ 125 lbs
10
Angelica
Lopez
AM WOD 6:30
5 x 5 @ 75 lbs
11
Annashia
Shera
PM WOD 6:30
5 x 5 @ 50 lbs
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